Thursday

10 Minutes: Work to a 1RM Dead Lift.

AMRAP 10:

10 x Deadlifts @ 50% 1RM
12 x KB Swings (16/12, 24/16, 32/24)
14 x Push Ups
25m Overhead KB Carry.

Wednesday

AMRAP 6:

20 x Double Unders (x2 singles)

10 x Thrusters (30/20)

Rest 2 minutes

AMRAP 6:

100m Sprint

8 x box jump overs

8 x T2B

Tuesday

3-3-3-3-3 Back Squat

4 RFT:

10 x Pull Ups
15 x Wall Balls
400m (L1 200m)

Monday

Buy in: 100 x Double Unders (x2 Single Unders)

21/15/9

Front rack alternate lunges (L1 30/20, L2 40/30, L3 50/40)
Push Press

Every time you put the bar down complete 3 x Burpee Bar Jumps.

Cash Out: L1 200m, L2 & L3 400m

Friday

Partner WOD

AMRAP 20:

Partner A complete as many rounds as possible of:

3 x Wall Walks
6 x Hang Snatches (30/20, 40/30, 50/40)
9 x Burpee Box Jumps

Whilst Partner B completes:

400m

Swap over, Partner B picks up round from where Partner A left off.
Record total full rounds completed.